The ketogenic diet is an efficient weight-loss tool, along with other health benefits. There are many reasons that you are on a ketogenic diet but not losing weight and you may even not see the outcomes you want. The ketogenic diet, or keto, is a low-carb diet, meaning you should limit carbs consumption to less than 50 grams per day. This will lead to weight loss, improved heart health, and blood sugar control. Here are 7 reasons you are not losing weight on a keto diet.
1. Not Eating Nutritious Foods
One of the most usual cause for not losing weight on a ketogenic diet is not eating nutritious food. It is important to eat nutritious food regardless of what nutritional diet plan you follow. Although some processed foods are keto-friendly however, relying on processed foods can put a dent in your weight loss. Adding food between meals such as snack bars, keto desserts, and other packaged products can derail your effort to lose weight. Eating foods such as hot dogs and fast food can also slow the weight loss process.
These foods are low in nutrients, which means they are high in calories but low in vitamins, minerals, and antioxidants. Stick to unprocessed whole foods to optimize your nutrient consumption. Full-fat milk products, eggs, seafood, pastured meats, poultry and healthy fats such as avocado and olive oil are excellent food for a keto diet. To add nutrients and fiber, be sure to add non-starchy vegetables such as broccoli, peppers, and mushrooms to the meals.
Although some processed foods are keto-friendly, relying on them can halt your weight loss. To maximise your nutrient intake, stick to unprocessed whole foods.
2. You’re Eating Excess Carbs
Another key reason you are not losing weight on the ketogenic diet is that you consume too many carbs. To achieve ketosis, carbohydrate consumption must be decreased. Actually, only about 5% of your complete calories should come from carbs. A normal nutritional diet contains 45–65 percent of calories coming from carbs. However, to achieve ketosis, carbs must be reduced to the suggested range to help you achieve your objectives. Consider monitoring your macronutrients. This can help you know how many servings of carbs it allows you to have in a day, based on your calorie requirements. (1)
One of the main reasons you aren’t losing weight on the ketogenic diet is that you eat too many carbs. You must reduce carbohydrate consumption in order to achieve ketosis.
3. Eating Too Many Calories
It is important to create a calorie deficit when you are losing weight. This can be accomplished either by decreasing the number of calories you eat or by burning more calories during physical activity. You are unlikely to shed pounds if you switch to a ketogenic diet and don’t watch your calorie consumption. Since many keto-friendly products are high in calories. These include avocados, olive oil, full-fat milk, and nuts. It is essential not to overeat it. Most people feel happier with the filling effects of fat and protein. However, eating sizeable portions or snacking on high-calorie foods throughout the day can derail your chances of losing weight. By paying close attention to your calorie consumption, you can create a calorie deficit required to lose weight.
When losing weight on a keto diet, it is essential to maintain a calorie deficit. This can be accomplished by eating fewer calories or burning more calories through physical activity.
4. Not Getting Enough Sleep
Research shows that stress and absence of sleep can have a negative effect on losing weight during a ketogenic diet. Your body produces a surplus amount of a hormone called cortisol when you are stressed. High levels of stress hormone (cortisol) may store fat in the belly area. In addition, those with chronic stress are often deprived of sleep. Studies show that an absence of sleep has an adverse effect on hunger-regulating hormones, such as leptin and ghrelin, resulting in increased appetite. By trying methods such as meditation or yoga, you can reduce stress and improve sleep. (2, 3, 4)
High levels of the stress hormone cortisol may cause fat storage in the abdomen. Those who suffer from chronic stress are frequently sleep deprived.
5. You Have Medical Condition
A ketogenic diet is a great mechanism for losing weight. However, if you’re having a hard time losing weight, even if you’re doing everything right, it’s a superb idea to check with your doctor. You might have a medical condition that is preventing you from a losing weight. The following medical conditions can trigger weight gain:
- Hypothyroidism (5)
- Polycystic ovarian syndrome (PCOS) (6)
- Cushing syndrome (7)
- Depression (8)
- Hyperinsulinemia (elevated concentrations of insulin) (9)
Your doctor may rule out these conditions through a sequence of tests if you have one of the above conditions. You can attain and keep good weight loss through adequate management, including medication if needed.
6. Overeating Between Meals
Snacking can be an efficient way to avoid hunger between meals. However, consuming too many high calorie such as nuts, nut butter, fat bombs, and cheese can trigger plateau your chances of losing weight loss on a ketogenic diet. Although these meals are healthy, if you have over one snack session per day, it is best to choose lower-calorie alternatives. Foods such as non-starchy vegetables or proteins can keep you full. Smart snacks such as celery sticks, cherry tomatoes dipped in guacamole, or a hard-boiled egg with some cut-up veggies are creative options for those who follow keto diets. Adding additional non-starchy vegetables to your diet also adds a dose of fiber. This can help maintain your digestive system periodically. This can be helpful for those who first switch to a keto diet.
Snacking can be a good way to avoid hunger in between meals. Consuming too many high-calorie snakes can have negative results.
7. You Aren’t Working Out
When you are losing weight on a ketogenic diet, it is essential to include more physical activity in your lifestyle. Exercise, for instance, reduces the danger of chronic conditions such as heart disease, diabetes, depression, anxiety, and obesity. Not only exercise burn calories, but it also helps build muscle that can increase your metabolism. Although it’s hard to start an exercise routine, especially for those new to work out. However, there are ways to make it simpler. Planning a workout timetable is the best way to strengthen your regular exercise and other healthy habits. Set an aim of four days a week and choose a time that is most convenient. (10, 11)
Eating too many calories, not doing enough exercise, chronic stress, underlying medical problem, and not sticking to the recommended macronutrient ranges can all have a negative effect on weight loss.
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- Stress, cortisol, and obesity: a role for cortisol responsiveness in identifying individuals prone to obesity. Domest Anim Endocrinol. 2016.
- Effects of Chronic Social Stress on Obesity. Curr Obes Rep. 2012.
- Lose sleep, gain weight: another piece of the obesity puzzle. Environ Health Perspect. 2010.
- Mobile phone use and stress, sleep disturbances, and symptoms of depression among young adults–a prospective cohort study. BMC Public Health. 2011.
- Weight Management Interventions in Women with and without PCOS: A Systematic Review. Nutrients. 2017.
- Lack of exercise is a major cause of chronic diseases. Compr Physiol. 2012.
- Increasing muscle mass to improve metabolism. Adipocyte. 2013.